SIMPLE BANANA PANCAKES - NO FLOUR

You can replace flour and sugar with protein and potassium when you make these simple pancakes using only egg and banana.

1 large egg

1 large banana
In a small bowl, peel and slice the banana.
Mash banana and beat in the egg to combine well.
Spray a medium skillet with nonstick cooking spray and heat over medium heat. Pour batter onto skillet, one-fourth cup at a time.  Cook until browned, turn and cook until browned on both sides.
May eat as is, use instead of bread for a breakfast sandwich, or enjoy with some sugar-free syrup.
Yield: 3 pancakes

file photo for reference 

DIABETIC APPLE CRISP

This is one of my old Internet articles I came across in the archives. It was first published in February 2008.I did make one change. I changed the all-purpose flour to white whole-wheat. Today we have excellent white whole-wheat flour on the market. In fact, it is all I buy now. No refined white flour in my house.

If you have a diabetic among your family and/or friends, there is no need to worry about what to serve for dessert. There is also no need to make two desserts, one for the diabetic and one for everyone else. With this delicious Apple Crisp recipe, everyone can enjoy the same dessert, and you won't hear one complaint. That is because this dessert doesn't taste like a "diabetic dessert". When you serve this recipe, no one will guess you just served them a diabetic crisp. If you and/or the diabetic don't tell, no one will ever know!

1/2 cup Splenda Brown Sugar Blend

2 tbsp white whole wheat (or almond) flour

1/2 tsp ground cinnamon

4 cups peeled and thinly sliced apples (Rome recommended)

TOPPING:

1 1/4 cups quick cooking oats

1/2 cup white whole-wheat (or almond) flour

1/4 cup Splenda Brown Sugar Blend

3/4 cup chopped nuts

1/2 cup butter, melted

Preheat oven to 350 degrees. Lightly spray an 8-inch square baking dish with nonstick cooking spray. Set aside.

To make the apple filling, combine brown sugar blend, flour, and cinnamon in a large bowl. Add apples, tossing to coat. Spoon into the prepared baking dish. Set aside.

To make topping, combine oats, flour, brown sugar blend and nuts in a bowl. Stir in butter. The mixture will be crumbly. Spoon over the apples mixture.

Bake at 350 degrees for 45 minutes or until the apples are bubbly and the topping is golden brown. Best when served warm.

NOTE: Yield: 9 servings at 310 calories, 38 carbs, 4 grams protein each. As with all fruits, there is the natural sugar of the apples and a high carb count. However, the oats and nuts counterbalance most of that. Enjoy this dessert after a meal that has a good protein count. You would not want to serve this dessert after a pasta or vegetarian meal. And as with all desserts, it is not a good idea to overindulge!

this is the file photo

HERBY CHICKEN WITH APRICOTS & FETA

1 tsp salt

1 tsp dill weed

1/2 tsp dried oregano

1/2 tsp dried thyme

1/2 tsp pepper

8 (2 lbs) boneless skinless chicken thighs

3 tbsp olive oil

1 small onion, chopped

8 dried apricots

8 pitted dates

1/2 cup chicken stock

1/4 cup lemon juice

1 cup crumbled feta cheese

2 green onions, thinly sliced

Hot cook couscous for serving, optional

Combine salt, dill, oregano, thyme and pepper. Sprinkle the mixture over the chicken. In a skillet, heat oil over medium heat. Brown the chicken in batches, if necessary. Return all chicken to the skillet. Add onion, apricots, and dates cooking another 5 minutes.  Stir in the chicken stock and lemon juice, bring to a boil. Reduce heat and simmer, covered, until a thermometer in the chicken reads 170 degrees, about 5 to 7 minutes. Uncover and top with the cheese and green onions. Serve with the couscous, if desired. 

Yield: 8 servings Per serving 1 chicken thigh with 1/4 cup of the apricot pan mixture (without couscous): 282 calories, 10g carbs, 24g protein Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch

recipe idea and photo TOH